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I’m a 25-year-old rapper. Currently, I’m having problems while sleeping. I have started becoming more concerned about my future and I want to be successful and these thoughts consume me as I go to bed. I find myself overthinking during the day as well but it gets worse at night. Is this how mental illnesses start? What can be the effects of overthinking and what should I do to prevent things from getting worse?

Answered by Dr Rika Rijal, consultant psychiatrist

In today’s fast-paced world, where the entertainment industry is both competitive and ever-changing, artists can feel immense pressure to succeed. The fear of failure and the desire to stand out can often lead to stress and worries. 

Overthinking and sleeplessness are not mental illnesses on their own, but they can be symptoms of underlying mental health conditions, such as anxiety or depressive disorder. The potential dangers of untreated anxiety and depressive disorder can be issues with mental and physical health. In turn, these issues can lead to memory issues and poor quality of life.

You might not necessarily have a mental illness, but it’s crucial to address these symptoms early to prevent them from developing. Engaging in mindfulness exercises can help calm your mind and reduce stress.

By establishing sleep hygiene, you can wake up feeling fresh. Try to avoid screens at least an hour before bed as blue light can interfere with sleep. Eat nutritious foods and avoid caffeine and heavy meals before bedtime. By avoiding alcohol and drugs, you can improve anxiety and reduce sleep problems. Maintaining a healthy lifestyle and exercising regularly can help release tension and improve mood.

Channel your emotions and stress into your music. Write lyrics about your experiences as that can be therapeutic. You can also work with other artists who can provide support and new perspectives.

Remember to break down goals. Divide your career goals into smaller, manageable tasks, and celebrate each achievement. Focus on process over outcome. Concentrate on improving your skills and enjoying the creative process.

For those battling sleepless nights in pursuit of success, there is hope and help available. It’s crucial to remember that self-care is equally important. Prioritizing mental health can lead to a more sustainable and fulfilling artistic journey. A well-rested mind is a creative mind. But if the issues persist, consider consulting a mental health professional. They can provide tailored strategies and support to help you manage your symptoms. In some cases, medication may be recommended by a healthcare professional for anxiety or sleep issues.

At 21, I thought I had found the love of my life. We were inseparable, planning our future together. Then she met someone else and left me. I was devastated. The heartbreak was unbearable. I started having panic attacks and got depressed. I couldn’t eat or sleep, and the stress made me physically ill, leading to several hospital visits. My family tried to support me, but they didn’t fully understand my pain. Now she’s happy with him, and I’m trying to piece my life back together. I never expected to face such intense heartbreak at this age and I don’t know what to do.

Answered by Kapil Sharma, counseling psychologist, Nepal Institute of Mental Health

I know this pain can feel unbearable, and facing such a difficult challenge is truly hard. I’m so sorry you’re going through this. It might seem impossible to move forward right now, but believe me, you can get through this grief. Healing takes time, and we will take it one step at a time.

When we’re emotionally bonded with someone, we share a lot of experiences and make plans for the future. This increases our emotional intimacy. When a relationship ends, it feels like a sudden loss, bringing about feelings of grief. This is a natural part of being attached to someone. Your relationship probably gave you a sense of security and belonging, so it’s normal to feel lost and disconnected when it ends.

Feeling left out can hurt our self-esteem and self-worth. You might feel betrayed or rejected, leading to an identity crisis. This is a normal process that many people go through. Developing new routines and behaviors can help. If things feel too difficult, it’s okay to reflect on them and seek professional support. If you’re already seeing a professional, keep going.

We need to experience all our emotions without judgment, whether it’s sadness, anger, or confusion. Acknowledge these feelings and go through them without judging yourself. Journaling can help—write down whatever comes to mind. This way, you can process your emotions rather than suppress them. Remember the good times, but also focus on self-help routines to create a new identity. Engage in activities you truly enjoy and try new things to rediscover who you are. If you’re going through an identity crisis, this can help build a stronger sense of self.

While creating a new identity, reflect on the present moment. Many things have changed, and with time and the right approach, the intense feelings will subside. You’ll become stronger and more resilient. Reflecting on your progress over time will help you see how far you’ve come.

Since you’re dealing with panic attacks and depression, talking to a therapist can be very helpful. Therapy can provide the emotional support you need and help you challenge negative thought patterns, rebuilding your self-esteem. It’s okay to seek therapy. Healing takes time, and it’s perfectly fine to take one thing at a time rather than overwhelming yourself. This experience can build resilience.

I’m a student waiting for my +2 results. I’m feeling really anxious and stressed. The uncertainty and the high expectations I’ve set for myself, along with the pressure I feel from others, are overwhelming. The fear of not meeting these expectations is consuming me. I’m trying to manage this by staying present and maintaining a healthy routine. I’ve been setting achievable goals and focusing on what I can control. I keep reminding myself that every experience is a learning opportunity and that I have the strength to get through whatever comes my way. I’m trying to stay positive, but it’s tough. What should I do?

Answer by Dr Rika Rijal, Consultant Psychiatrist

Winston Churchill, former prime minister of the UK, said, “Success is not final. Failure is not fatal. It’s the courage to continue that counts.” Feeling anxious about the future is a common experience, especially when facing important milestones like exam results. Our brains naturally seek certainty and predictability. Not knowing the outcome or uncertainty about something can be stressful.

Another reason for your worry can be that if you have set high expectations for yourself or feel others have high expectations of you, it can add to the pressure. Additionally, worrying about not meeting expectations or failing can be overwhelming. That feeling that the result is out of your hands and nothing can be done now can contribute to your anxiety.

What you can do in this situation is acknowledge your feelings. Understand that it’s okay to feel anxious. Accepting your feelings can be the first step towards managing them. Focusing on the present moment rather than worrying about the past or future and practicing mindfulness can help you stay grounded.

Sharing and talking about your concerns with friends, family, or a mental health professional can help relieve stress and provide new perspectives on your current situation. Maintaining a healthy routine with regular exercise, involving yourself in some hobbies, can help you stay occupied throughout the day, which in turn can have a significant impact on your mental well-being.

Also, as you wait for the results, setting achievable goals and breaking tasks into smaller steps can make the future seem more manageable. While you can’t control the results, you can control how you prepare for the future and respond to different outcomes. Hard times don’t last forever. Remember to take every experience in your life as a learning lesson. Lastly, it’s a challenging time, but you have the strength to get through it. So, buckle up, look forward, and keep going.

I’m 28 and I’m dealing with family problems that are affecting my mental health. My parents argue constantly, creating a tense and stressful environment at home. This ongoing conflict makes me feel anxious and distracted, impacting my work and personal life. I’ve been trying to cope by spending more time on hobbies and having honest conversations with my parents about how their conflicts affect me, but the emotional strain remains heavy. I’m seeking suggestions on how to better manage the impact of these family issues on my mental health. What should I do? Please help! 

Answered by Kapil Sharma, counseling psychologist, Nepal Institute of Mental Health

I’m deeply sorry to hear about the difficulties you’re facing. Family conflicts can indeed have a significant impact on mental health, leading to feelings of anxiety, stress, and difficulty concentrating.

From what you’ve shared, your condition might be due to chronic stress and emotional contagion. Chronic stress comes from ongoing family conflicts, keeping your stress levels high and making it hard to relax. Emotional contagion means you absorb and mirror the negative emotions around you, so your parents’ anxiety and tension might be causing you to feel similarly anxious and on edge.

Mindfulness and relaxation techniques could help you calm down. Think of mindfulness as a mental reset button, allowing you to find peace amidst the chaos. Incorporate deep breathing, meditation, or muscle relaxation for 10-15 minutes daily to reduce anxiety and maintain calm.

Establishing boundaries can help protect your mental space. Think of them as a protective fence. Set specific times for family discussions or retreat to a quiet space during arguments. Politely inform your parents that you need personal time to decompress and focus on your well-being.

Self-care is essential. It refuels your energy and strength to face challenges. Engage in hobbies and activities that bring joy and relaxation, like reading, exercising, or spending time with friends. Dedicate time each week for these activities to maintain your mental health.

Lastly, seeking professional help is crucial. A therapist can act as your mental health coach, guiding you through complex family dynamics. Therapy provides a safe space to process emotions and develop coping strategies. Regular sessions can help you explore feelings, learn stress management techniques, and build resilience. Prioritizing your mental health is essential, and taking proactive steps can significantly improve your overall well-being.